Writing can be many things: a creative outlet, a way to express or confront when needed, a means of world-building, and an invaluable tool for easing mental struggles. A lightness often follows after journaling or putting thoughts to paper. By expressing the battles within, writing allows us to face complex emotions, negative thoughts, and trauma with greater clarity and relief.
Writing Therapy
Writing is more than a form of creativity—it’s a process that helps untangle emotions, face trauma, and ease mental strain.
Known as expressive or written disclosure therapy, this method has been shown to support people in managing anxiety, depression, and even physical issues like high blood pressure.
For those who find comfort in words, expressive writing is a private, powerful approach to coping with complex feelings.
While it’s not a one-size-fits-all solution, it has the potential to provide affordable mental health support, especially for those confronting illness or end-of-life concerns. However, further research is needed to understand its full impact better.
Expressing Inner Chaos: Writing to Find Order in Madness
Humans tend to view challenges and insanity as heavy burdens or unfortunate afflictions. As common as it may sound, it's important to find light in the darkness and create a sense of direction amidst the chaos. Throughout history, expressions like art have frequently reflected mental conditions, resulting in profound concepts touching human emotions. We often look for bonds with those who can relate to our struggles—be it our loved ones, friends or artists and their art.
Now, let’s consider writing as one creative outlet that we can use to confront “madness.”
Often, writing is a form of self-expression that enables us to delve into our deepest thoughts and emotions – blending personal experience with artistic expression.
The complex relationship between writing and mental health highlights "hypergraphia," a condition characterised by an overwhelming need to write, often linked to severe mental illnesses. Many people consider the great writer Edgar Allan Poe and his intense drive to create, even amidst personal struggles as a good example.
In the end, writing can help us make sense of our experiences and emotions, bringing a sense of resolution to our stories and aiding in our journey towards understanding ourselves, especially during challenging times related to mental well-being.
Types of Writing Techniques for Mental Health
Allow me to begin this part with a bit of my own insight into different writing techniques that give relief to the battle between our brain and body.
Since I was a child, I have loved to write. I first wrote short riddles to make my grandparents laugh, then moved to some kind of “fanfiction” writing throughout my teens. After I graduated high school, I started to dream of becoming a screenwriter and writing a fictional book. In the last years, with the relapse in my mental illnesses and the discovery of even more chronic conditions living in my body, I started writing as a means to cope with day-to-day life and depression. Through that process, my struggles didn’t go away, but I found great relief in putting all my racing thoughts on paper. I started writing poetry based on my emotional state and my disordered mind. In therapy, I started a journal in which I write all of my symptoms, moods, activities and triggers - that helped me gain more clarity about my body and listen to its needs. Do not get me wrong, all the diseases won’t disappear but I fight less with them and it's easier to accept and find a way to live through them with a lighter heart.
Some therapeutic writing techniques you can try are free writing, expressive journaling, narrative construction, poetry and more.
Free writing is a technique where individuals write continuously for a set period without concern for grammar, spelling, or punctuation. The goal is to unlock thoughts and ideas without self-censorship, allowing the writer to express their inner feelings and thoughts freely. This method can help overcome writer’s block, foster creativity, and enhance self-discovery. It is often used by writers as a warm-up exercise.
Expressive journaling is a practice that encourages individuals to explore their thoughts and emotions freely. Writing about experiences, feelings, and thoughts without restriction, helps enhance self-awareness, process difficult emotions, and improve mental well-being. This method can also reduce stress and aid in problem-solving. Many people find that expressing their inner feelings through journaling can lead to greater clarity and personal insight.
Narrative construction refers to the process of shaping a story by organising events, characters, and themes into a coherent structure. This technique helps individuals make sense of their experiences, facilitating emotional processing and self-reflection. It can be particularly therapeutic, allowing for the exploration of complex emotions and building resilience.
Poetry is a form of literary art that uses rhythmic and often metaphorical language to express emotions, thoughts, and ideas. The structured nature of poetry, along with its ability to evoke strong imagery and emotion, makes it a powerful tool for self-reflection and healing. Engaging with poetry—whether reading or writing—can foster a sense of connection, understanding, and release for many individuals.
The Emotional and Physical Benefits of Writing
Stress Reduction: Writing therapy has been shown to lower cortisol levels, leading to reduced stress. Journaling can act as an emotional release, helping to alleviate feelings of anxiety and overwhelm.
Improved Resilience: Engaging in writing can build resilience by helping individuals reframe negative experiences, leading to greater emotional strength and coping mechanisms.
Emotional Relief: Writing allows for the expression of complex emotions, a sense of relief and clarity that can lessen the physical symptoms linked to stress.
Organizational Benefits: The act of writing helps organize thoughts and emotions, making it easier to process feelings and develop strategies for managing mental health challenges.
These benefits show us how writing therapy supports a holistic approach to healing, connecting emotional well-being to physical health.
Practical Tips: Getting Started with Writing Therapy
Here I will ask you to try it yourself! If it works - Amazing! If it doesn’t, then pat yourself on the back for approaching it with kindness and accept that this may not be your thing, but something is waiting.
Now, if you decide to give it a chance, set aside some quiet time, make a warm drink and find a cosy and peaceful place to sit - at home, at a calm park or even a café (I recommend you use noise cancelling headphones to play some nice tunes, white noise or just put them on for a quieter mind).
The next step will be to start writing on a computer, tablet, notebook or whatever feels natural to you.
Relax, let your thoughts flow - don’t judge yourself, and when you feel ready, try writing some keywords, use prompts if necessary or just write down your thoughts - good or bad, overwhelming emotions, situations and struggles. Don’t think too much and just let it go, you can make mistakes and that's totally fine.
As stated in the previous two points, you can also try specifically some of the therapeutic strategies to manage distress and discover insights.
Conclusion: Finding Hope and Connection Through Writing
And here comes the end of today's article.
Once again, I encourage you to try writing as a tool to feel less alone or connect with yourself through art. Let it be your crutch, lean on it.
As a closing point, I challenge you to start your writing journey now. Don’t be afraid to explore your inner world, and find the strength within yourself even if it might seem difficult at first.
If you’d like, you can read one of my recent poems, "The Truth”, in which I express current issues that I deal with.
References:
For more in-depth reading on the topic, follow the research & articles listed below:
Mugerwa S, Holden JD. Writing therapy: a new tool for general practice? Br J Gen Pract. (2012 Dec.);62(605):661-3. doi: 10.3399/bjgp12X659457. PMID: 23211255; PMCID: PMC3505408.
Kupeli, N., Chatzitheodorou, G., Troop, N.A. et al. Expressive writing as a therapeutic intervention for people with advanced disease: a systematic review. BMC Palliat Care 18, 65 (2019). https://doi.org/10.1186/s12904-019-0449-y
Dinitia Smith. Writing and Madness. Article.
Courtney E. Ackerman, MA. Writing Therapy: How to Write and Journal Therapeutically (Oct. 26, 2017) Article.
Jennifer Kilkus Ph.D., ABPP. "Writing Is My Therapy". Expressive writing to cope with cancer. (May 23, 2023) Article.
Margarita Tartakovsky, MS. The Power of Writing: 3 Types of Therapeutic Writing. (Jan. 19, 2015) Article.
Murray, B. (2002, June 1). Writing to heal. Monitor on Psychology, 33(6). https://www.apa.org/monitor/jun02/writing
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